Using books for picky eaters is a little different than the normal “picky eating advice”, but SO helpful and effective. It’s all about your kids learning about food in a stress-free, silly, and fun environment – and books are the perfect solution.
Although picky eating is incredibly common, there are evidence-backed methods to reduce your child’s picky eating. You don’t have to live with it! As a pediatric dietitian who specialized in picky eating, talking about food outside of the kitchen is one of my first steps when working with families.
And sometimes, kids are just not interested in talking about food. Which is okay! That’s where books come in. They’re a low-pressure, low-risk, and easy way to start the food conversation with your kiddo.
In this post, I’ll cover why books for picky eaters are so effective, what to look for when choosing a book, and some of my favorite books for picky eaters.
Let’s dive in!
How Reading Can Prevent Picky Eating
Books Act as a First Step to Trying Foods
Reading is obviously not going to solve your child’s picky eating overnight, but I like to think of it as the first step of MANY in trying new foods.
As a parent of a picky eater, it’s easy to get caught up in the “number of accepted foods” or whether or not your kid eats a certain food. But we need to celebrate the small wins that ome before that! There are so many steps before food tasting that need to occur.
The learning of new foods, exposure, smell, and touch are all vital beginning steps! Reading books to picky eaters is a great example of an experience where kids can learn about new foods with zero pressure to interact with it or taste it.
Food Exposure Without the Pressure
Often time, kids are exposed to new foods at the dinner table, at a birthday party, in the lunch room, etc. In all of these situations, there’s social and relational pressures that can increase their anxiety around food.
Reading provides an environment with no pressure to interact with the food at all! Plus, it even makes new foods seem silly or playful in character-esque books.
This helps kids form an initial opinion about new foods without any bias or anxiety.
Expands Their Food Knowledge
One of the biggest wins of reading books to picky eaters is expanding their food vocabulary! Almost every time I read with picky eaters I hear “what is that?” or “I’ve never heard of that”.
If kids are introduced a new food the very first time they are learning it exists, it might be overwhelming. Books give you the opportunity to teach your kids about different cuisine and foods before they ever interact with them.
Encourages Food Curiosity
Food curiosity is your kid’s overall interest in foods, which is can be a struggle for picky eaters! They’re often disinterested in veering outside their normal food options.
Experiencing different foods in books, especially if the books are adventurous, fun, or silly, can help spark interest and intrigue for new foods.
What to Look for in Books for Picky Eaters
Honestly, any book that has multiple types of food in it is great! It doesn’t have to be specifically about “picky eating” to be effective for picky eaters.
Some things to look for in books for picky eaters:
- Foods your kids have not heard of or interacted with
- Bravery around new experiences
- Different cultures and cuisines
- Listening to the body’s hunger or fullness
- Gardening/food production process
I generally recommend against reading books that mention certain foods are “junk food” or “unhealthy”, as it can further create a punishment and reward system around food.
15 Books for Picky Eaters
My Magical Foods
By Becky Cummings
“My Magical Foods” teaches kids about how different foods grow from the ground and end up on their plate. It’s a great educational and light-hearted book that can help open kid’s eyes to how produce grows.
Carly Tries New Foods
By Katrina Lui
“Carly Tries New Foods” is about a picky eater named Carly who faces an environment full of new foods – different cultures and cuisines. It’s helpful for kids to relate to the feelings of anxiety, yet see the bravery needed to overcome certain food experiences.
Cloudy With a Chance of Meatballs
By Judi Barrett
A classic for a reason! “Cloudy with a Chance of Meatballs” is a great book to teach kids about different types of foods they’ve never heard of. It’s less “picky eating” centric, which ensures kids will create pressure-free opinions about the foods they’re reading about.
The Monkey Who Only Ate Bananas
By Josh Lopez
“The Monkey Who Only Ate Bananas” is a silly book about a monkey being introduced to new foods despite having a trusty favorite. It’s a great option to normalize the somewhat overwhelming experience of new foods.
The Very Hungry Happy Tummy
By Samantha Armstrong
“The Very Hungry Happy Tummy” is a book about the importance of fruits and vegetables for your kid’s body. It goes through many of the benefits of each food, which helps provide internal motivation next time they’re at the table!
Eating the Alphabet
By Lois Ehlert
“Eating the Alphabet” is great for younger kids just learning about different foods! It covers a huge variety of foods and initiates interest in foods they maybe have never seen before.
Stir Crack Whisk Bake
By Maddie Frost
“Stir Crack Whisk Bake” is an interactive board book that will get your kids excited about being involved in the kitchen! It goes through the process of baking cupcakes in a fun and interactive way.
Daniel Tiger Tries a New Food
By Becky Friedman
A great option if your kiddo loves Daniel Tiger! Character books like this are great because a trusted and valued figure in your child’s life (like Daniel Tiger) might help move the needle more than a parent’s pleading at the dinner table.
Weird But True, Food
By National Geographic Kids
“Weird But True” is a great option for older kiddos to get more exposure to new foods without the pressure of trying them at the dinner table. It has over 300 facts, and is likely to spark interest in foods they haven’t heard of!
Edible Crafts Kids’ Cookbook
By Charity Mathews
This is a great gift for kids to get more involved in the kitchen! The more they’re involved in the prep work of their own food, the more likely they are to try it. There are 25 easy and fun “food projects” to try.
Awesome Kitchen Science Experiments for Kids
By Dr. Megan Olivia Hall
Another great option for older kids who would benefit from independence in the kitchen and forming more interest for food! Even if they don’t eat every food creation, the hands-on food experience is the first step to trying new foods. There are 50 edible “food experiments” to try.
Food, Drink, and Sweets: Coloring Book
By Coco Wyo
This is a coloring book great for kids of all ages. It’s great if your kids would benefit from simply learning about new foods and interacting with them in a way that’s free of pressure.
Dragons Love Tacos
By Adam Rubin
“Dragons Love Tacos” is a light-hearted book that tells the story of a Dragon and his friend’s favorite snacks. It’s a silly and fun way to get your kids excited about food.
The Couch Potato
By Jory John
“The Couch Potato” is another silly book that tells the story of a potato who needs to find new activities when his electricity goes out. It gets your kid interested in new foods AND activity – win win!
I Spy With My Little Eye | Taco Truck Snack & Find
By Rubie Crowe
This is a great “I Spy” book that incorporates all kinds of foods! Great for younger readers and a less “direct” way to teach about food/new food experiences.
It’s so easy to feel stuck with your picky eater – like you’ve tired everything and exhausted yourself along the way. Hopefully these book ideas give you a way to move the needle with your kid’s picky eating outside of the kitchen.
If you’re struggling with your kid’s picky eating and want more personalized help, let’s chat! Schedule a free 10 minute consultation and we’ll create a game plan for your family together.
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